Low Sodium Blooming Onion
Indulge in the crispy, golden perfection of the Low Sodium Blooming Onion—a healthier, heart-conscious twist on the restaurant classic! This recipe uses a large Vidalia onion, whole wheat flour, and a flavorful blend of spices like paprika, cayenne, and garlic powder to create a crunchy, savory coating without relying on excessive salt. Oven-baked and lightly sprayed with olive oil, this blooming onion achieves a satisfying crunch while avoiding deep-frying, making it both lighter and guilt-free. A buttermilk-egg mixture ensures every petal is deliciously coated, while a sprinkle of fresh parsley adds a burst of color and freshness. Ready in under an hour, this crowd-pleasing appetizer is perfect for sharing, offering all the flavor you crave with none of the compromise.
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Recipe Information
Ingredients
- 1 large sweet onion (such as Vidalia)
- 1 cup whole wheat flour
- 1 teaspoon unsalted garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 0.5 teaspoon cayenne pepper
- 0.5 teaspoon black pepper
- 1 cup buttermilk
- 1 large egg
- 1 teaspoon low-sodium baking powder
- olive oil spray
- 1 tablespoon fresh parsley, chopped (for garnish)
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Peel the onion and cut about 1/2 inch off the top, leaving the root end intact. Place the onion root-side down and make 16-20 cuts from the top towards the root to create petals, being careful not to cut through the root.
Gently separate the onion petals to open them up.
In a bowl, mix the flour, garlic powder, onion powder, paprika, cayenne pepper, black pepper, and low-sodium baking powder.
In another bowl, whisk together the buttermilk and egg until smooth.
Dip the onion into the buttermilk mixture, making sure it gets between all the petals, then coat it thoroughly with the flour mixture.
Repeat the dipping and coating process to ensure a well-coated onion with the dry mixture.
Place the onion on the prepared baking sheet, spray generously with olive oil spray to ensure crispness, and bake in the preheated oven for 20-25 minutes or until golden brown and crispy.
Remove from oven and let it cool for a couple of minutes.
Garnish with freshly chopped parsley and serve warm.
Nutrition Facts
Calories |
188 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.3 g | 5% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 53 mg | 18% | |
| Sodium | 87 mg | 4% | |
| Total Carbohydrate | 30.8 g | 11% | |
| Dietary Fiber | 4.4 g | 16% | |
| Total Sugars | 5.4 g | ||
| Protein | 8.5 g | 17% | |
| Vitamin D | 1.1 mcg | 5% | |
| Calcium | 104 mg | 8% | |
| Iron | 1.6 mg | 9% | |
| Potassium | 317 mg | 7% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
